Strength For Time: 50 Strict Pull Ups ( No Kipping ) For Time: 100-90-80-70-60 Reps Air squat 50-40-30-20-10 Reps Handrelaese Push ups Cap. 25 min.  

STRENGTH Strict Press 4+4+3+3+2+2+1+1 ( climbing ) Conditioning: 12 min. AMRAP: 30 Double Unders 20 KB Swings ( 24 – 16 ) 10  Wall Ball ( 9- 7 )          

STRENGTH EMOM 10 Odd: 6 Deadlift ( 130 – 80 ) Even: 8 Strict Handstand Push Up Conditioning 21 – 15 – 9 Reps For Time: Deadlift ( 80 – 50 ) Burpee over the barbell Toes to bar    

7 Round For Time: 12 Sit Ups 10 Push Ups 8 Handstand Push Ups Core 3 Round not for time: 250 m. Row 15 GHD Back Extentions 15 Toes to bar    

STRENGTH Find Your 1 Reps max thrusters Conditioning Amrap 12 min. 2 Thrusters ( 40 – 25 ) 2 Chest to bar Pull Ups 4 Thrusters 4 Chest to bar Pull Ups 6 Thrusters 6 Chest to bar Pull Ups …. Increasing two reps each time      

Team WOD For Time 100 Double Unders 50 Front Squat ( 60 – 40 ) 1 person work, 1 person L pull-up hold 50 Chest to bar pull ups 1 person work, 1 person Front squat hold 100 Burpees 50 Power clean ( 60 – 40 ) 1 person work, 1 person L Pull-up hold…

STRENGTH 5 x 5 Deadlift ( % 80 1 Rm ) 3 Rounds for time: 21 Wall ball shots 9 – 7 14 Handstand push-ups 7 Deadlifts 130 – 80    

Barbell EMOM x 10 Snatch + Snatch Balance climbing Conditioning EMOM x 25 5 rounds of: Min 1: 15/12 Cal Row Min 2: 8 Power Snatch ( 50 – 30 ) Min 3: 50 Du Min 4: 8 OHS  ( 50 – 30 ) Min 5: Rest

Strength 7×3 Front Squat, climbing Conditioning 5 RFT 12 Pull-Ups 12 Burpees    

1. Strength a) 5×5 Unbroken Deadlift Rest 3 min. b) 5 x 5 Unbroken Hang Power Clean 2. Conditioning ARMAP 10: 6 Power Cleans, ( 70 – 40 ) 12 Box Jumps, ( 60 -50 )    

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